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Home » Hearty Lentil Kale Soup

Hearty Lentil Kale Soup

November 21, 2016 By Diane Smith 7 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Hearty lentil kale soup being served from green pot to white bowl

We like to get dinner on the table in a flash and this lentil kale soup is a perfect option. I’m loving the options for quick-cooked legumes. Enter the lentil! It’s so versatile to use in recipes. Use them in soups, casseroles, salads, and even appetizers.

Lentil Kale Soup

They’re so nutritious for you, offering a healthy nutrient punch of 18 grams of protein in 1 cup, 15 grams of fiber, high doses of folate, potassium, iron, B vitamins and less than 1 gram of fat, they are a fantastic choice if you’re eating a plant-based diet. I added some potato and other veggies to make this the ultra hearty, well rounded and so satisfying, it could very well be considered a meal.

Lentil Kale Soup
Trader Joe's Lentils

Eating lentils on a plant-based diet is an easy option, especially when products on the market like boxed beans take the time out to cook them. Take, for instance, these pre-made lentils from Trader Joes.

You can, of course, make them yourself, as they are one of the quicker legumes to cook. But if you are looking to make a meal in a short amount of time, this is the way to go!

I love how the kale in this lentil kale soup becomes so tender. It makes enough to keep for left-overs or to serve to guests. This soup also freezes well, so you can make some ahead of time and reheat little to-go containers for when you need a quick and easy lunch on the run.

The garlic and veggies in this soup make a delicious, nutritious and powerful way to ward off a cold or any bugs floating around during these cold months. I especially enjoy serving this dish for Christmas, as the soup itself feels very festive, comforting, and homey. This is one dish the entire family will remember.

Lentil Kale Soup

Plant-based offers hearty meals. Check out these recipes:

  • Hearty Vegetable Soup
  • Beefless Stew
  • Middle Eastern Vegetable Salad with Tofu Feta
  • Breakfast Burrito with Tofu Scramble
  • Sheet Pan Ratatouille with Creamy Polenta
Hearty lentil kale soup being served from green pot to white bowl

I’d love to hear your feedback in the comments below for this Hearty Lentil Kale Soup! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!


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This recipe is Plantricious Friendly because it meets the following guidelines.

"Cooking with Plantricious Friendly Guidelines" Seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • *Plantricious Friendly foods may include but are not limited to condiments, fermented foods, soups, sauces, beverages, dressings, marinades, etc.
Lentil Kale Soup
Print Recipe
3.58 from 38 votes

Hearty Lentil Soup with Kale

Warm and cozy and oh so satisfying this easy-to-make lentil soup has potatoes and kale to up your nutrient quotient.
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Servings: 6 people

Equipment

  • Cutting board
  • Knife
  • Vegetable Peeler
  • Measuring Cups and Spoons
  • Stainless Steel Pot Set
  • Ladle

Ingredients

  • 2 cups cooked "regular" brown lentils or 1 cup uncooked
  • ½ large onion chopped
  • 3 cloves garlic peeled and minced
  • 3 medium carrots peeled and chopped
  • 2 stalks celery chopped
  • 4 cups low-sodium vegetable broth (or 4 cups homemade)
  • 2 cups water
  • ½ 6 oz. can tomato paste
  • ½ tsp coriander
  • ½ tsp cumin
  • ½ tsp sea salt or to taste
  • ¼ tsp freshly ground pepper
  • 1 large potato peeled and chopped
  • 2-3 large leaves kale stems removed and roughly chopped
Prevent your screen from going dark

Instructions

  • Add ¼ cup of water or veggie broth to a large pot and saute the onion, carrot, celery and garlic for several minutes until they start to wilt.
  • Add a little more broth along with the tomato paste and mix in the paste.
  • Add the remainder of the ingredients, except the kale, and stir to combine.
  • If you are using uncooked lentils, rinse and pick over and add them to the pot along with 2 extra cups of broth or water.
  • Cook on medium for about 20 minutes.
  • Add the kale, stir, and continue to cook for another 10-20 minutes or until the kale and lentils are soft.

Notes

Nutrition

Nutrition Facts
Hearty Lentil Soup with Kale
Serving Size
 
1 g
Amount per Serving
Calories
192
% Daily Value*
Fat
 
0.7
g
1
%
Saturated Fat
 
0.1
g
1
%
Sodium
 
247
mg
11
%
Carbohydrates
 
36.4
g
12
%
Fiber
 
7.2
g
30
%
Sugar
 
6.9
g
8
%
Protein
 
10.9
g
22
%
Vitamin A
 
1300
IU
26
%
Vitamin C
 
49.5
mg
60
%
Calcium
 
90
mg
9
%
Iron
 
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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Reader Interactions

Comments

  1. Pat Ball

    November 20, 2018 at 12:08 am

    What are the calorie count on lentil soup dish

    Reply
    • Diane Smith

      November 20, 2018 at 11:22 am

      Hi Pat, I added the nutrition label to the recipe. Also, if you ever want to calculate a recipe yourself this site offers a good one, VeryWellFit.com.

      Reply
  2. Basie

    June 6, 2019 at 5:18 pm

    Hi!! The soup is great, bur I was wondering something: in the pictures on this article, the broth is dark and brown but when I cook this, it comes out red! What’s the dealio?

    Reply
    • Diane Smith

      June 6, 2019 at 7:35 pm

      Hi Basie, I’m not sure why it’s different. The only thing that’s red is the tomato paste so that must be it and maybe I didn’t use quite that much when I made my batch. It’s been a while since I made it so I can’t say for sure. Did you use the orange lentils, maybe? Glad you enjoyed it, though. 🙂

      Reply
  3. Mars

    February 21, 2020 at 11:57 am

    It was delicious

    Reply
  4. Vivien

    July 22, 2020 at 11:28 pm

    Phenomenal! I followed the recipe exactly except for 2 small changes:
    – I used a turnip instead of potato cause it’s what I had on hand.
    – At step 3, I squeezed half a lemon in the soup because I had it and didn’t want it to go to waste.

    My husband and I both loved it! Thanks for sharing this delicious recipe.

    Reply
    • Diane Smith

      July 23, 2020 at 11:22 am

      Thanks, Vivien! I’m so glad you enjoyed the recipe.💓 Plus, it’ great to try substitutes and those sound like good ones.

      Reply

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